How to Increase Milk Supply

It’s no secret that babies need a lot of calories and nutrition to fuel their growing bodies. If you’re breastfeeding, you’re probably paying close attention to your breast milk production—and you may even be concerned about low milk supply. In fact—because all parents want to ensure their child’s health and growth—you may be wondering how to increase milk supply. The good news? If you’re struggling with production, there are plenty of ways to increase milk supply. Keep reading to learn just how much milk you should be making, what causes low milk supply and how to increase your breast milk supply quickly and efficiently.

How Much Milk Should I Be Producing?

If you’re exclusively breastfeeding and baby is on target for healthy weight gain, your milk supply is likely a-okay, and there’s no need to increase breast milk production—even if baby seems famished or fussy. To maintain a good milk supply, most moms just need to breastfeed whenever baby is hungry, and your body will naturally take care of the rest.

“Breast milk supply is hormonally driven in the first few days following delivery,” says Stephanie Nguyen, RN, IBCLC, a board-certified lactation consultant and founder of Modern Milk, a breastfeeding clinic and prenatal-postnatal education center in Scottsdale, Arizona. “When you breastfeed, the nerves in your breasts alert your brain to release prolactin, the hormone behind breast milk production.”

While hormones are what initially spark milk production, supply-and-demand soon kicks into gear: Basically, the more you nurse, the more milk your body produces to keep up with baby’s needs. Seems pretty straightforward, right? But as any new mom can attest, that’s not always the case.

“New parents often have no clue how much their newborn should eat and tend to think they need more than they actually do,” says Katie Page, a certified nurse-midwife in Lynchburg, Virginia. This confusion makes many moms think they have low milk supply, when they’re actually doing just fine. Plus, unlike bottle-feeding parents, breastfeeding moms can’t see how much milk baby is really drinking, which just adds to supply stress. But the fact is, “90 percent of moms have the ability to make enough milk for their baby,” Nguyen says.

That said, low milk supply is a possibility for a number of reasons, including preterm birth, a poor latch or certain lifestyle choices.

What causes low milk supply?

It’s natural to panic if you think baby’s not getting enough milk, and trust us, we know that panic doesn’t mix well with those wild postpartum hormones! But take a deep breath and relax, because although low milk supply may seem like a mystery, it’s one you can usually solve. Here are the most common causes of low milk supply:

Not feeding enough

In the first few weeks following delivery, babies can be super sleepy and sometimes snooze right through feedings. If they’re packing on the pounds regardless, by all means, let a sleeping baby lie. But if not, wake your snoozer up to nurse. How? “Unswaddle them! Swaddling suppresses hunger cues and normal waking cycles,” says Barbara Cohen, IBCLC, RLC, LLLL, a board-certified lactation consultant in New York City. “Take off any hats, which keep them too warm, and remove mittens so they can suck on those little hands they’ve been sucking on for months before they’re even born.” These techniques should arouse baby enough to pack in all those daily recommended feedings. For the first few weeks, you should be breastfeeding eight to 12 times a day, which shakes out to about every two or three hours.

Supplementing with a bottle

Generally speaking, your body is built to produce as much milk as baby needs—so when baby breastfeeds often, your body understands there’s a high demand for milk and ramps up production to meet it. If you’re introducing bottles instead of nursing at the breast, still keep pumping while baby bottle-feeds. (More on this below.) Otherwise, if you skip the session entirely, your body will be tricked into thinking baby needs less milk and start to shrink the supply.

An ineffective latch

Sometimes, the problem isn’t with how often baby is breastfeeding but how they’re feeding at the breast. “A poor latch can be detrimental to the entire breastfeeding process,” Nguyen says. “Baby removes less milk, so mom produces less milk.” When a baby has a good latch, more milk comes out, and more milk is made.

Using a pacifier

“If baby is using a pacifier throughout the day, it can satisfy their need to [suck] and they may not show hunger cues,” Nguyen says. If you’re planning on using a pacifier, wait until baby is 3 or 4 weeks old and your milk supply is well established before introducing it.

Drinking alcohol or smoking

Both of these things can decrease milk supply. Smoking can also slow your let-down reflex, making it harder for baby to nurse. If you’re breastfeeding, avoid these substances.

Baby born prematurely

Premature babies are sometimes too small and weak to breastfeed, so you may have to try pumping to increase milk supply. “If baby was born prematurely—or was separated from you after birth—it’s important to begin pumping right away to establish a good milk supply,” Nguyen says. If you don’t, your milk production can take a big hit.

Health issues or medications

It’s common for a mom’s breast milk supply to take a (temporary) dip if she’s sick with a cold or the flu. But other health conditions, like polycystic ovary syndrome or thyroid issues, can have a more lasting impact on breast milk production, as can prior breast surgery. Certain medications can also affect milk supply, like a combined contraceptive pill or a decongestant. Before taking any medications that may impact milk supply, be sure to consult your doctor first.

Advanced maternal age

Women over the age of 35 who give birth for the first time will much more likely need to find ways to increase milk supply than their younger counterparts. “Any mom that’s considered to be of advanced maternal age should get the best stimulation early on to have the best chance of breastfeeding,” says Nancy Clark, BS, IBCLC-RN, a lactation consultant with Northern Virginia Lactation Consultants. “Do it from the start, and talk to a lactation consultant during pregnancy. It’s important to maximize milk supply from the very beginning.”

How to Increase Milk Supply

Rest assured that a decrease in breast milk supply is not a permanent problem. There are a lot of natural ways to increase milk supply and stimulate your milk ducts so they produce more breast milk. And the really good news is that most of these strategies are pretty simple to incorporate into your day-to-day routine. If you feel like your supply is low, read on for how to increase milk supply.

Keep on breastfeeding

Suffice it to say: supply meets demand. And so the more you breastfeed, the more milk you’ll produce. “Milk production really doesn’t stop. It’s a continuous process,” says Kelly Durbin, IBCLC, author of Protecting Your Potential for Breastfeeding. “The best strategy for increasing milk production is to remove more milk from the breast,” she adds. So if you feel like you’re efforts are fruitless, just know that you’ll ultimately be rewarded by going through the motions.

Pump to increase milk supply

Pumping to increase milk supply can be done by using your pump (hospital-grade double pumps work best) for every missed feeding or anytime baby gets a supplemental bottle of breast milk or formula. It’s also a good idea to express any leftover milk after each feed. Another method, if you’re wondering how to increase milk supply when pumping, is power pumping, Page says. “For an hour each day, pump 20 minutes, rest 10 minutes, pump 10, rest 10, pump 10. This can be done for a few days and works by signaling the body to make more.”

Drink plenty of water

You should also drink a ton of water to keep your supply in good shape, Page says. It makes sense that your body can’t produce ample milk if you’re dehydrated, so try downing an eight-ounce glass each time you breastfeed, plus a few more throughout the day.

Medication to increase milk supply

If you’re truly struggling to provide baby with enough milk, you may have heard of two controversial drugs that can increase milk supply. New moms should be aware that using medication to increase milk supply should be explored only as a last resort, since neither drug has been approved by the FDA for increasing milk supply. A doctor or lactation consultant should always be consulted to ensure there truly is a supply issue, and if there is, all other avenues should be exhausted first. Here, more information about both drugs.

• Reglan. This is a drug used for digestive issues and can be effective as a galactagogue. “Reglan can be very effective and safe if taken in the short term,” de Franco says. He notes the course should be two weeks or less, but some research notes it may take up to 3 weeks to work. As always, consult with your doctor first. New moms should take caution when considering this drug, since severe depression and fatigue are two of the more common side effects—both of which can make the already tough postpartum period even more difficult.
• Domperidone. Originally used to ease nausea and vomiting, domperidone was also used as a medication to increase milk supply until it was banned for sale in the US by the FDA due to cardiac risks. Many researchers are actively trying to get it back, though—according to studies it seems to have fewer side effects than Reglan and is excreted in breast milk at a drastically lower percentage than Reglan, making it safer for baby too.

Eat foods to help with breast milk supply

Wondering if you can eat certain foods to increase milk supply? Actually, it’s possible! There are several foods (and drinks) that have anecdotally been said to help get your milk flowing. And of course, these foods can be used in addition to other ways to increase milk supply, like pumping and taking supplements (just talk to your doctor first!). Here are some of the best foods to increase milk supply:

• Oatmeal. You can’t go wrong with oatmeal, since it’s both delicious and filling. “Quick oats, regular oats, steel-cut oats—oatmeal in all forms is said to increase milk supply,” O’Connor says. “People of some cultures even blend oats with water, then strain the oats from the water and use the remaining milky water as a supply-boosting drink.”
• Flaxseed. Thanks to their omega content, flax seeds are among the best ways to increase milk supply.
• Pumpkin. Fall might be the season of milk production for you, as research has show that consumption of pumpkin is correlated with an uptick in supply.
• Fennel. Eat it raw, sautéed or roasted, and reap the rewards. Fennel has been shown to increase milk supply.

Additionally, Mayo Clinic advises breastfeeding moms fuel milk production with protein-rich foods, like lean meat, eggs, dairy, beans, lentils and seafood low in mercury.

Consider herbs to increase milk supply

Herbs have been used for medicinal purposes throughout history. Curious about how to increase breast milk production this way? Several herbs are considered to be effective galactagogues, and many moms have seen tangible results using some of these herbs to increase milk supply. Many of these are the active ingredients in lactation cookies, teas and supplements. “Lactation teas tend to contain fennel, borage, fenugreek, blessed thistle and other digestives.” Better yet, you can try combining the tea with some lactation cookies for a yummy snack that may help ramp up your supply.

• Fenugreek. “Fenugreek is probably the most common of the herbs to increase milk supply, and works well for many moms,” Nguyen says. “There are also supplement blends that contain multiple supplements in one pill. I prefer these because you may respond to one supplement and not another, so it’s best to try multiple supplements at once.”
• Blessed thistle. This is another galactagogic herb that lactation consultants often recommend in tandem with Fenugreek. It’s often found in the supplement blend pills and in lactation tea as well.
• Alfalfa. Alfalfa has long been used by nursing mothers as an effective herb for increasing milk supply, and it boasts lots of other health benefits too. Alfalfa can be consumed in its plant form, in a pill or even as a tea.
• Oat straw. You may not have heard of this one before, even if you were familiar with the other herbs on this list. But, according to Cohen, “oat straw is a very helpful herb that boosts milk supply and is very calming due to it being rich in B vitamins.”
• Brewer’s yeast. Typically sold in powdered form and admittedly not the tastiest ingredient on the planet, brewer’s yeast is most often used to make beer and wine. However, it has been considered effective at increasing milk supply, and is often one of the main ingredients in those super-popular lactation cookies. It’s packed with iron, protein and B vitamins and is generally considered safe to consume.

Note that it’s important to talk to your physician before taking any herbs or supplements to increase milk supply. And if you’re given the go-ahead, know that once you reach a point where your supply is where you want it, you should stop taking the pills or products.

Please note: The Bump and the materials and information it contains are not intended to, and do not constitute, medical or other health advice or diagnosis and should not be used as such. You should always consult with a qualified physician or health professional about your specific circumstances.